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avefenix111505

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Zen Jiu Jitsu

Training Log

Oliver S. Staark
This book is for educational and training purposes. The publisher and
authors of this instructional book are not responsible in any manner
whatsoever fir any adverse affects rising directly or indirectly as a result of
the information provided herein. If not practiced safely and with caution,
martial arts can be dangerous to you and others. It is important to consult
with a professional martial arts instructor before beginning training. It is
also very important to consult with a physician prior to training due to the
intense and strenuous nature of the techniques in this manual.

All rights reserved. No part of this publication can be reproduced or

transmitted in any form or by any means, electronic or mechanical, without
permission in writing from Oliver Staark.

All rights reserved. No part of this book may be used or reproduced in any
form whatsoever without written permission except in the case of brief
quotations embodied in critical articles or reviews.

ISBN-13: 978-1482667660
ISBN-10: 1482667665

Copyright © 2013 Oliver S Staark

http://jiujitsubuddha.com
CONTENTS
Tips on Using a Training Log
Using the Legend
Samples
The Training Log
Building a Game Plan
In Conclusion
Resources and Reference
TIPS ON USING THIS TRAINING LOG
Keeping track of your progress is paramount if you plan to
improve in your jiu jitsu game. Caio Terra recommends that if you
improve by only 1% each day then the compounding effect will
make you proficient in no time.
I have been keeping a training log for many years and still
write down my efforts from the last class just before I get into bed,
this a little routine that now makes for interesting reading years
later. I laugh at some of my goals and ambitions as a white and
blue belt and laugh even more at some of the complex techniques
I thought cool and might be able to manage - no kidding, there’s a
flying triangle in there.
Keeping a series of techniques in your head is a complex
matter. This is human chess, for every attack there is a defense for
every sweep, takedown, pass, submission there is a counter...and
counter to that counter. It makes much more sense to keep taking
notes than trying to remember what you did, even if you just did it.
Also, when you review as you should periodically, some
techniques you will identify as being easy to perform and fit your
body-type. These techniques I put a checkmark in the corner and
come back to drill some more. Then the techniques that present a
challenge I put an X in the corner of the page, meaning I need to
revisit the move. The neutral techniques (leave the box empty) that
I don’t have a feeling of either way then I let them slide until I come
back to them. These are my So-So techniques, I can do them but
they don’t fill me with joy.
This art form is a process yet system driven. One thing leads
logically to another. It’s position-transition-submission. Simple,
right?
The logic, though, is lightning in a bottle. It needs to be
grasped and placed into the correct place in the puzzle or the
puzzle won't unlock. Remember how a move was working really
well and you were catching everyone or passing everyone, then a
couple of weeks later it stopped working?? What happened?
Probably, a detail you were applying has now been forgotten.
Wouldn’t it be great if you could go back and retrieve the detail.

1
OLIVER STAARK

You can. It’s in your training log.

Here’s the cycle I discipline myself to implement:

• Visualize - This is usually a demo from the coach or
professor, or DVD or whatever. Then I see myself doing it,
from my own perspective.
• Practice - Try the technique out with a partner or
grappling dummy. Go through the steps with meticulous
detail.
• Drill - If it works and ‘no parts are missing’ then I drill it up
to 500 times.
• Live Training / Test - Once it’s working I push myself into
a sparring or specific training situation where I can test it.
Usually the first couple of times out the gate it fails. Then it
clicks and I test it as much as I can.

At the practice stage it enters the training log including the

details that made it work so I can move to the drilling stage. If it
doesn’t work at the drilling stage, go back to Practice and get the
training journal out.
Sparring goes in the journal too. I don’t spar without a goal in
mind, so it’s like a convoluted specific training. Convoluted in that,
say my goal is back attacks, then I have to go through the process
of getting to the back before I can even begin to work my game.
Each element is important and should not be excluded. Once
something works well in my game, I go back to cycle one -
Visualize.

Here are some of the benefits of using a training journal:

Memory - It’s hard to remember all the techniques that you
pick up in BJJ! This is a sport that is almost completely technique
oriented, yes, athleticism is a factor but you need the techniques
regardless of your athletic prowess. At first the techniques can be
a little overwhelming, but then you get the hang of it and move to
more advanced positions and it becomes more of a retention thing
than a physical matter. Your journal is your memory backup. You
drop your computer or spill coffee on it and the long term data is a

2
ZEN JIU JITSU Training Log

problem. With your journal you can drop it and then drop coffee all
over and your jiu jitsu brain stays safe.
Review - Goal setting is not one of my favorite things to do,
I’m just not a big 'goal guy', but I think that is an aversion to the
word and not necessarily what it means. You see, I feel it is
imperative to have a point of focus (or target) for each session. In
the early stages your professor and coach will provide this but as
time wears on you’ll need to motivate yourself to select techniques
that fit your age, physical condition, body shape, weight, and many
other factors. This is where you need to get creative.
Now if you set the focus of your training, you need to check in
and see how far along you’ve come. You can’t just reminisce, it’s
got to be more solid than that. You need review sections in your
training log that makes you check-in and keep score. How’s that
half guard sweep coming you said you would have it mastered a
month ago? Small things like this accelerate your progress.
Trackback - Tracing your steps can be an important part of
moving forward, especially if you are hitting a plateau. This re-
visiting of your previous techniques and the times when your game
felt really good can be a reminder that this could happen again in
the future. Hitting a plateau can be very disheartening, a real
slump pushed me to question whether to continue or not. Using my
journal I decided to go back to basics and forget all the fancy
techniques that were confusing me. This saved my BJJ career.

Here are some guidelines to keeping a good journal:

• Use symbols and marks that mean something to you. In
the Zen Jiu Jitsu Training Log there is a box with a shadow
at the head of the page. This is for you to add a star or
check mark or X to indicate this page is important in some
way. That’s the way I use the box, you might do something
different. You might be creative enough to color the box a
shade that reminds you how that training session went.
• Use shorthand when recording your session. For example
if you are working a submission from the closed guard, just
write ‘CG sub’. It makes the whole system easier to
manage. When you're tired after a hard workout writing an

3
OLIVER STAARK

essay is the last thing you'll want to do.

• Make sure you get into a routine of adding the entries. Like
I mentioned earlier I make sure I update my Training Log
before I get into bed on the night I train. I don’t try and
remember the next day what I got up to. I try and write it
down while it’s fresh in my mind. You need to find a
routine that works for you. One of the guys at my school
gets his notebook out before he leaves the academy. It’s
covered in sweat that makes the ink in his book blotchy,
which I think is pretty cool. That’s another tip: Use a pencil,
I use a mechanical pencil and it works great, I do use the
erasing end too.
• Keep a track on time. In the Zen Log we added a start and
finish time. This records the overall time you committed to
the class. But it also records when that class happened,
Wednesday evening from seven until nine. Great. But if
you notice a pattern of stars in the box at the head of the
page, then you might find that this is optimal training time
for you.
• Date the entries.
• I know this is repeating myself but it’s important. Make
sure each class has a goal or focus. Doesn’t matter if it
was set by the coach or professor or yourself. Just make
sure there is a focus.

4
ZEN JIU JITSU Training Log

USING THE LEGEND

As mentioned, you will notice an empty shadow box in the upper
outer corner of each page. This is your legend and an easy way to
track progress. After each session you will mark in the box a
checkmark, an X, a question mark or leave it blank:
• The checkmark: If you had a particularly good training
session and there was a detail that you want to remember,
then add a checkmark in the box.
• The X Mark: If you had a problem and you felt that you
were struggling in the class with a position or move, or
even your cardio. Then put and 'X'. This is to signify that
the class didn't go as well as you would have liked, and
you can analyze why that happened.
• The question mark: This is to remind you that you need to
ask your coach or professor about a particular technique
or detail.
• Leave it blank: Don't feel that you need to add a legend to
each page. You can leave it blank if the session went well,
but wasn't great, you didn't have any issues, you weren't
on fire and you understood all the techniques. Simple. You
don't need to add anything.

The Legend can be a real time saver and useful device when used
properly. Don't forget you will be reviewing your progress every
fourteen sessions. It will be a lot easier to go back over the
previous weeks of training just taking a hint from the corner of the
page than having to leaf through every page to find out what was
working and what wasn't.

5
OLIVER STAARK

TARGET / FOCUS
What are most important priorities in your training right now?

What is your ultimate goal in BJJ?

List one product target you have for the next few months sessions,
then List three focus goals to achieve it.

List a second target and then three focus goals to achieve it.

6
ZEN JIU JITSU Training Log

14 DAY - REVIEW PERIOD (SAMPLE)

From: 14th Feb To: 28th Feb 2013

In past 14 training periods:

What three positions worked well for you?

My half guard worked great! Sailed to the back
Side control top felt better, good SC submission
Standing guard break, was my best break this period

Based on the last 14 training periods, what positions do I want to

improve?
My closed guard arm bar
My sit up sweep sucks right now
A different guard break than under-over

What is one thing I could differently that will bring about the
desired change?
Get a private with professor about that RNC

What extra training did I add over the last 14 periods?

Go to gym twice this week. Work on cardio.

Any Injuries?
None. Hamstring feels a little tight but it's okay.

7
OLIVER STAARK

(Sample)
Date 14th Feb 2013
Session Number #1
Goal / Focus Technique Half Guard
Gi / No-Gi Gi

Based on the Session Performance

Technique One What do I want to Improve?

Double leg takedown What Went Well?

taking to the ground Side control
spinning armbar

What Didn't?
Mount

Technique Two What Can I do About it Next Time?

Need to grapevine as soon as
On the ground. Escape from I get in mount.
side control. Knee in.
Recover to half guard then
full guard. Sparring/Specific Notes

What Didn't?

Technique Two What Can I do About it Next Time?

Sparring/Specific Notes

Training Position:

Technique Three

Energy Level (Gas) /10

Confidence / Feeling
Weight (if applicable)
Training Start / End Time

22
ZEN JIU JITSU Training Log

14 DAY - REVIEW PERIOD

From: To:

In past 14 training periods:

Technique Two What Can I do About it Next Time?

Sparring/Specific Notes

Training Position:

Technique Three

Energy Level (Gas) /10

Confidence / Feeling
Weight (if applicable)
Training Start / End Time

37
OLIVER STAARK

14 DAY - REVIEW PERIOD

From: To:

In past 14 training periods:

Technique Two What Can I do About it Next Time?

Sparring/Specific Notes

Training Position:

Technique Three

Energy Level (Gas) /10

Confidence / Feeling
Weight (if applicable)
Training Start / End Time

52
ZEN JIU JITSU Training Log

14 DAY - REVIEW PERIOD

From: To:

In past 14 training periods:

Technique Two What Can I do About it Next Time?

Sparring/Specific Notes

Training Position:

Technique Three

Energy Level (Gas) /10

Confidence / Feeling
Weight (if applicable)
Training Start / End Time

67
OLIVER STAARK

14 DAY - REVIEW PERIOD

From: To:

In past 14 training periods:

Technique Two What Can I do About it Next Time?

Sparring/Specific Notes

Training Position:

Technique Three

Energy Level (Gas) /10

Confidence / Feeling
Weight (if applicable)
Training Start / End Time

82
ZEN JIU JITSU Training Log

14 DAY - REVIEW PERIOD

From: To:

In past 14 training periods:

Technique Two What Can I do About it Next Time?

Sparring/Specific Notes

Training Position:

Technique Three

Energy Level (Gas) /10

Confidence / Feeling
Weight (if applicable)
Training Start / End Time

97
OLIVER STAARK

14 DAY - REVIEW PERIOD

From: To:

In past 14 training periods:

Technique Two What Can I do About it Next Time?

Sparring/Specific Notes

Training Position:

Technique Three

Energy Level (Gas) /10

Confidence / Feeling
Weight (if applicable)
Training Start / End Time

112
ZEN JIU JITSU Training Log

14 DAY - REVIEW PERIOD

From: To:

In past 14 training periods:

Technique Two What Can I do About it Next Time?

Sparring/Specific Notes

Training Position:

Technique Three

Energy Level (Gas) /10

Confidence / Feeling
Weight (if applicable)
Training Start / End Time

127
OLIVER STAARK

14 DAY - REVIEW PERIOD

From: To:

In past 14 training periods:

Technique Two What Can I do About it Next Time?

Sparring/Specific Notes

Training Position:

Technique Three

Energy Level (Gas) /10

Confidence / Feeling
Weight (if applicable)
Training Start / End Time

142
ZEN JIU JITSU Training Log

14 DAY - REVIEW PERIOD

From: To:

In past 14 training periods:

Technique Two What Can I do About it Next Time?

Sparring/Specific Notes

Training Position:

Technique Three

Energy Level (Gas) /10

Confidence / Feeling
Weight (if applicable)
Training Start / End Time

157
OLIVER STAARK

14 DAY - REVIEW PERIOD

From: To:

In past 14 training periods:

Technique Two What Can I do About it Next Time?

Sparring/Specific Notes

Training Position:

Technique Three

Energy Level (Gas) /10

Confidence / Feeling
Weight (if applicable)
Training Start / End Time

172
ZEN JIU JITSU Training Log

14 DAY - REVIEW PERIOD

From: To:

In past 14 training periods:

Technique Two What Can I do About it Next Time?

Sparring/Specific Notes

Training Position:

Technique Three

Energy Level (Gas) /10

Confidence / Feeling
Weight (if applicable)
Training Start / End Time

187
OLIVER STAARK

14 DAY - REVIEW PERIOD

From: To:

In past 14 training periods:

Technique Two What Can I do About it Next Time?

Sparring/Specific Notes

Training Position:

Technique Three

Energy Level (Gas) /10

Confidence / Feeling
Weight (if applicable)
Training Start / End Time

202
ZEN JIU JITSU Training Log

14 DAY - REVIEW PERIOD

From: To:

In past 14 training periods:

Technique Two What Can I do About it Next Time?

Sparring/Specific Notes

Training Position:

Technique Three

Energy Level (Gas) /10

Confidence / Feeling
Weight (if applicable)
Training Start / End Time

217
OLIVER STAARK

14 DAY - REVIEW PERIOD

From: To:

In past 14 training periods:

Technique Two What Can I do About it Next Time?

Sparring/Specific Notes

Training Position:

Technique Three

Energy Level (Gas) /10

Confidence / Feeling
Weight (if applicable)
Training Start / End Time

232
ZEN JIU JITSU Training Log

14 DAY - REVIEW PERIOD

From: To:

In past 14 training periods:

Technique Two What Can I do About it Next Time?

Sparring/Specific Notes

Training Position:

Technique Three

Energy Level (Gas) /10

Confidence / Feeling
Weight (if applicable)
Training Start / End Time

247
OLIVER STAARK

14 DAY - REVIEW PERIOD

From: To:

In past 14 training periods:

Technique Two What Can I do About it Next Time?

Sparring/Specific Notes

Training Position:

Technique Three

Energy Level (Gas) /10

Confidence / Feeling
Weight (if applicable)
Training Start / End Time

262
ZEN JIU JITSU Training Log

FINAL 14 DAY - REVIEW PERIOD

From: To:

In past 14 training periods:

What three positions worked well for you?

Based on the last 14 training periods, what positions do I want to

improve?

What is one thing I could differently that will bring about the
desired change?

What extra training did I add over the last 14 periods?

Any Injuries?

263
OLIVER STAARK

BUILDING A GAMEPLAN
"Everyone has a game plan until they get hit in the face"
~ Joe Lewis and later used by Mike Tyson

Building a game plan as you work through your training in Jiu Jitsu
is an easy way to put a strategy together for training at the
academy or for competition:

Start with your Standup game: Takedowns and pulling guard is

where it really starts regardless of your preference. A lot of BJJ
guys use the statement that around 85% of fights end up on the
ground, well, I can pretty much guarantee that 100% of them start
standing up. So start here. The best place to start is with
techniques that you enjoy and can handle pretty well. As you build
your game don't kick it off with a shoulder throw that looks good
but you never pull off. This is 'A-Game' time. Add a couple of
techniques that you will begin with.

Build from the last position: If you pull guard, then the next step
is Closed Guard Bottom. Add three techniques that work for you
here. If you have a great takedown, like a double leg, then you
could end up in guard, half guard or even pass into side control.
So go to Closed Guard Top, and add a couple of guard breaks that
work for you. Again, this is A-Game time, these should be guard
breaks and passes that are high percentage.

The point of Building is so that you THINK about and LINK

together your game as a WHOLE. It bypasses the effects of
random rolling.

Build Out the other Positions: Using the area on page 266 fill in
techniques for the various other positions. All things stem from the
position before but knowing where you are is an important
distinction.

Link the positions: Now link the positions how you see a match
playing out. Get some colored pencils and link the techniques
together. Start with Standing >> you pull to closed guard >> nice
scissor sweep to mount >> cross collar choke from top.
In reality it won't be this perfect, this is jiu jitsu in a vacuum, as
soon as resistance is applied then your little closed loop system
will be put to the test. Again though, the grey matter in your head is
brought into play. You are developing a gameplan.

264
ZEN JIU JITSU Training Log

Add and Subtract: As your game develops over the weeks and
months as you complete the pages of this journal, look for the
starred entries, or check marks and see what new techniques you
should be adding to your gameplan.
This leaves another area, you then need to subtract either
techniques that are sticky or even lose some you love for ones that
are absolutely killer. This is where you go from techniques that you
have down with 50% success rates to the new ninja techniques
you just hit naturally. Erase the old and add the new. Your
gameplan is now evolving. This is a fluid document, at best it
should be a snapshot of what works for you now, but as time
passes it should develop into something else.

Add Systems: Sometimes I will come across a DVD set and

pickup a couple of new techniques that evolve around a system.
Cyborg Abreau's Tornado Guard is a good example. It's not
something that you readily come across in class but can reveal
itself when you are sparring. If you have visualized, practiced,
drilled and are now about to test it, then it might be something that
you want to include in your game.
There isn't a Tornado Guard section to add it. So when you are in
half guard bottom, just write in Tornado Guard, if it's a technique
that you want to add. Don't forget, you should subtract something
at the same time. Don't just keep adding and collecting techniques.

Keep the plan as simple as possible: Reduce the recipe, keep it

lean. Roger Gracie had a plan: takedown to half guard, pass to
side control, mount, cross collar choke. Sometimes it veered away
from this simple formula, but at one of the Worlds I watched him
complete this sequence several times. He could have told his
opponent in advance what he was going to do, it didn't matter.
Roger had his basics so tight, so in-place, that he imposed his plan
on his opponents. It was a simple plan too, and he is arguably the
most successful BJJ player of all time. If it's good enough for
Roger, it's good enough for you.

Install the Gameplan: Go back to the format at the beginning of

this manual - Visualize, Practice, Drill and Test. You have to try the
gameplan out. If your academy doesn't allow stand up, then start
on your knees but install the gameplan. Like Roger, impose your
game.

This gameplan guide is loosely based on the excellent work of

Jason Scully. Do all the social media things, follow him, like him

265
OLIVER STAARK

and if you want a more expanded version of the Game Plan go to

www.jasonscully.com or www.grapplersguide.com

Standing Closed Guard Bottom

1 1
2 2
3 3
4 4
5 5
Closed Guard Top Half Guard Top
1 1
2 2
3 3
4 4
5 5
Mount Top Back
1 1
2 2
3 3
4 4
5 5
Side Control Top Mount Bottom (Escapes)
1 1
2 2
3 3
4 4
5 5
Half Guard Bottom Back (Taken - Escapes)
1 1
2 2
3 3
4 4
5 5

266
ZEN JIU JITSU Training Log

IN CONCLUSION

What does this all mean? It's not rocket science. It's about building
your own system of Jiu Jitsu, a system that works just for you, for
your age, your body type, your level of fitness, your rank, wherever
you are at.

Here's a Bruce Lee quote:

"In building a statue, a sculptor doesn't keep adding clay to his
subject. Actually, he keeps chiseling away at the inessentials until
the truth of its creation is revealed without obstructions. Thus,
contrary to other styles, being wise in Jeet Kune-Do doesn't mean
adding more; it means to minimize, in other words to hack away
the unessential. It is not daily increase but daily decrease; hack
away the unessential."

You have to take from this training log what you need. Don't just
keep adding techniques or positions for the sake of adding. Don't
become a technique hoarder, jack of all trades, master of none. In
fact, listen to Bruce: subtract. Take away the mistakes; keep the
details that work for you. Drill your 'A-Game'.

Too much emphasis these days is placed on tournament wins.

Tournaments should be a part of every BJJ player to enhance and
expand their game, to test the process and technique. This is not
the end, only the means.

A good BJJ player should be balanced; the perfect state of mind is

mentally controlled precision. The 'calm in the midst of the storm'
this is the pinnacle of Jiu Jitsu technique. A coach of mine always
says if you get into a street situation and it continues, the longer it
carries on; the odds improve in your favor. Why is this? Because
Jiu Jitsu is based totally on the value of patience. You must turn up
for training, and learn as much on the mats as you can. It doesn't
get much more complex than that.

267
OLIVER STAARK

If you have any comments, additions or ideas, please get in touch

via my website at:

http://jiujitsubuddha.com

I would love to hear from you and your thoughts on the concepts
and ideas contained in this manual. Maybe we'll meet on the mat
some day, I very much look forward to it.

Be water, my friend.

268
ZEN JIU JITSU Training Log

RESOURCES AND REFERENCE

RECOMMENDED READING:
University of Jiu Jitsu. Saulo Ribeiro and Kevin Howell. Victory Belt
Publishing 2008

Roadmap to the Zone. Robert S Neff Ph.d. And Michael K Garza

Ed.D. Authorhouse 2004

Jiu Jitsu Unleashed. Eddie Bravo. McGraw-Hill 2005

The X Guard. Marcelo Garcia with Eric Krauss and Glen Cordoza.
Victory Belt Publishing 2008.

The Cauliflower Chronicles. Marshal D Carper. Victory Belt

Publishing 2010

RECOMMENDED WATCHING:
Jeff Glovers Deep Half Guard. Cryo Productions 2009

Saulo Ribeiro Jiu Jitsu Revolution. Series 1 and 2.

Robson Moura. Fusion 1 and 2.

111 Half Guard Techniques with Caio Terra. Cryo Productions

2011

Caio Terra Modern Jiu Jitsu. Mobile Black Belt 2012

th
Fight Club. 20 Century Fox. 2002.

269
OLIVER STAARK

RECOMMENDED WEBSITES:

http://bjjtech.com/tech/
http://bishopbjj.com
http://www.grapplingdummy.net
http://armbarsoap.com
http://youtu.be/CWgke2m__6Y
http://youtu.be/4JsEOI5sLRM
http://youtu.be/KilhUNQ6r7U

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